CrossFit Indian Trail – CrossFit
Warm Up
PVC passthroughs and rotations
inchworm with tempo push up into calf stretch (3x)
alt figure 4’s
alt quad stetch
banded pull aparts, diagonals, raises, and presses
light DB presses and push presses
Before Metcon
20 Singles/Double
100m run
200m row
20 Singles/Doubles
Shoulder Press
*Do a set every 2 minutes.
9 Barbell Strict Press @ 7/10 RPE
7 Barbell Strict Press @ 7.5/10 RPE
5 Barbell Strict Press @ 8/10 RPE
3 Barbell Strict Press @ 8.5/10 RPE
1 Barbell Strict Press @ 9/10 RPE
**7 Double Dumbbell Push Press (heavy) after each set.
Bueller?…Bueller?…Bueller? (AMRAP – Reps)
In a 7 minute window
800/600m Row
400m Run
Max Double Unders in the time remaining
-rest 3 minutes-
For Time:
Total Double Unders from workout above
400m Run
800/600m Row
*Score second part in notes.